16 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

15 second single arm plank hold

8 scapula pullups

4 side lying t-spine rotations

then

2 rounds w/ empty barbell

5 muscle clean

5 strict press

5 power clean

5 push jerk

Weightlifting

Muscle Clean (3-3-3-3)

build to a heavy triple over 4 sets

Metcon

20 minute running clock

00:00 – 10:00

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups

Right into the following

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU

Metcon (Time)

5 rounds

5 Thrusters 135/95 teens: 95/65

10 C2B Pull-Ups
rest remaining time

add 1 second for each remaining rep over time cap

Metcon (Time)

10:00 – 20:00

5 Rounds

5 Single Arm DB Clean & Jerks 50/35 (per side) teens: 35/25

10 HSPU
add 1 second for each remaining rep after timecap

Mobility

Cool Down – 5 min slow spin/row/walk

then

accumulate 2 min of each

Box shoulder stretch

Dragon pose

Seated side straddle stretch

15 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

8 Scap Push Ups

1 Minute Cat/Cow

8 Band Pull Aparts

20 Second Bent Knee Hollow Rock Hold

Weightlifting

Every 4 minutes for 12 minutes, complete:

10 Back Squats @ 60-65% of 1 RM

Back Squat (10-10-10)

Metcon

Metcon (Time)

3 Rounds

400 Meter Run

21 KB Swings @ 53/35lbs

12 Bar Facing Burpees

Mobility

Cool down – 5 min slow spin/row/walk

then

Thread the needle

Prayer stretch

Pigeon pose

14 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

4 Multi – Directional Lunge (per side)

5 Goblet Squats

10m Single Arm OH KB Walk (per side)

8 scapula pullups

Gymnastics

3 Sets

30 seconds Max Effort Strict Pull-Ups

30 seconds Bent Knee Hollow Rock Hold

Rest 2 minutes

Strict Pull-ups

max effort strict pullups
score total reps of all 3 sets.

Hollow rock hold

Weightlifting

Muscle Snatch (3-3-3-3)

Build to a heavy 3 over 4 sets

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

6 sandbag slams 60/40

8 Toes to Bar

10 Cals on rower

Mobility

cool down – 5 min slow spin on bike/rower/or walk

then

Twisted half lizard pose

Twisted cross

Seated forward fold

12 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

2 rounds

10m bear crawl

10 KB swings

10m duck walk

5 side lying t-spine twist (per side)

Metcon

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here


11 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

5 Half Kneeling Split Squats (per side)

8 Banded Psoas March (per side)

4 Single Arm KB Suit Case Deadlift (per side)

Weightlifting

Deadlift

15 minutes to build to a tough single for the day.

Deadlift (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

1 Power Clean 225/155 teens: 155/105

1 Round of Cindy

every time you complete a round you will add 1 power clean per round
1 round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Mobility

Cool down – 3 min slow spin on bike/rower

then

Lying handcuffs – 15 reps

Recline twist pose

Single leg bow pose

10 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

15 seconds of mountain climbers

5 half kneeling KB clean/press (per side)

8 scapula pullups

15 second hanging knee hold (knees above hips)

Gymnastics

3 sets

Max Strict HSPU

Rest 1 minute between sets

Handstand Push-ups (max effort)

Weightlifting

Snatch – 15 minutes to build to tough single for the day.

Clean & Jerk – 15 minutes to build to tough single for the day.

Snatch (1-1-1-1-1)

Clean and Jerk (1-1-1-1-1)

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

Cool down – 400m walk

then

accumulate 2 min of each:

Twisted cross

Lizard pose

9 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

100m run

8 plate pullovers

4 side lying t-spine rotation

15 second single arm plank hold (per side)

Gymnastics

10 min to establish max effort Handstand hold against wall

Handstand Hold (max effort)

Weightlifting

Power Clean

15 minutes to build to a tough single for the day

Power Clean (1-1-1-1-1)

Metcon

3 Minute amrap

Thrusters @ 95/65lbs

Rest 1 minute

3 Minute amrap

Thrusters @ 135/95lbs

Metcon (AMRAP – Reps)

3 Minute amrap

Thrusters 95/65 teens: 65/45

Rest 1 minute then begin second metcon

Metcon (AMRAP – Reps)

3 min amrap

Thrusters 135/95 teens: 95/65

Mobility

Cool down – 400m walk, or slow spin on bike/rower for 5 min

then

Accumulate 2 min of each:

Box shoulder stretch

Dragon pose

Seated side straddle stretch

8 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

8 scapula pushups

8 band pull-aparts

20 sec bent knee hollow rock hold

Weightlifting

Z-Press

15 minutes to build to a tough single for the day

Z-Press (1-1-1-1-1)

Metcon

Metcon (Time)

3 Rounds

800m Run

10 Power Cleans 155/105 teens: 105/75

12 Pull-Ups
20 min time cap

Mobility

Cool Down – 5 min walk/row/slow spin

then

Accumulate 2 min of each:

Thread the needle

Prayer stretch

Pigeon pose

7 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds for quality of movement

4 Multi – Directional Lunge (per side)

5 Goblet Squat

Down/back Single Arm OH KB Walk (per side)

Weightlifting

Power Snatch

15 minutes to build to a tough single for the day

Power Snatch (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

10 Wallballs 20/14

10 Burpee Box Jump Overs 24/20

Mobility

5 min cool down – slow spin on bike/rower, or walk

then

accumulate 2 min of each:

Twisted half lizard pose

Twisted cross

Seated forward fold

5 May ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

down – walking kick to handstand

8 half kneeling KB clean/press

back – duck walk

10 shoulder circles – small then large each direction

Metcon

Metcon (Time)

With a partner…

1k run (500m each)

50 HSPU (partner holds handstand hold)

50 synchro T2B

100 alternating DB snatch 50/35 teens: 35/25

50 synchro bar facing burpees

125/100 cal Assault bike
1 partner works at a time except for synchro movements.